WOD26092020, SATURDAY
WARMUP
. 30 knee raises
. 10 push ups
TASK 1: STRENGTH
Superset for 4 rounds, Go every 2:30sec
A. 8 bench press
B. 3 Rope climbs
B. Superset for 4 rounds, Go every 2:30sec
. 8 one arm seated shoulder press
. 15 side lateral raises
TASK 2: CONDITIONING
90s on : 90s off X 5 rounds
. 20 wallballs
. 10 pushups
MAX PLANK in remaining time
TASK 3: CORE
. Dragon flags
5 sets, 5 reps
OR
. Leg raises
5 sets, 12 reps